Ingredients:

• ½ pound organic beef or calf liver, sliced
• 1 large yellow onion, cut in half and sliced into half-rings
• 2 teaspoons butter
• ½ teaspoon sea salt
• ground black pepper, to taste
• 2 tablespoons balsamic vinegar
• mustard, to taste

Method

Sauté onions in butter on a skillet over medium heat, stirring occasionally, for about five minutes until translucent. Remove them to a serving dish. Season one side of the liver with salt and pepper and, after you’ve removed the onions, place seasoned side down onto the skillet and then season the exposed side. Cook each side for 2-4 minutes until browned all over. But do not overcook, as this will make it tough. Take the liver off the heat, add balsamic vinegar, and mix the liver with the vinegar. Before serving, slather the liver in mustard (as you like it) and top with onions.

Ingredients:

• cooked quinoa
• raw walnuts
• real maple syrup

Method
Sprinkle nuts on cooked quinoa (cold or hot) and drizzle with some real maple syrup for a fantastic breakfast.

Ingredients

• salad greens (such as romaine, baby spinach, or spring mix)
• cooked millet
• canned salmon, drained
• golden raisins (sultanas)
• raw sunflower seeds
• salad dressing

Method

Spread millet and canned salmon pieces over the greens. Sprinkle with sunflower seeds and golden raisins. Top with your favorite salad dressing (I recommend balsamic vinaigrette or Italian vinaigrette).

• 5 large organic free range eggs
• 2 tablespoons olive oil
• 1 clove garlic
• ½ teaspoon iodized salt
• 4 fresh basil leaves
• 1 large fresh tomato
• ¼ teaspoon ground pepper
• ½ cup spinach leaves, chopped

Dice the tomatoes and basil, crush the garlic, and set them aside. Heat the oil in a skillet on medium heat. When heated, add the diced tomatoes, basil, and garlic and saute for two minutes. Add the beaten eggs and cook, stirring occasionally to cook the eggs through, about five minutes. Move to a plate and top with fresh chopped spinach leaves.

INGREDIENTS

• 1 pound dry white beans (navy, cannelini, or great northern)
• 7 cups water
• 3 large tomatoes, blanched, peeled, and chopped
• 2 cloves garlic, freshly pressed
• 2 tablespoons extra virgin olive oil
• 2 tablespoons organic butter
• 1 teaspoon ground black pepper
• 1 ½ teaspoons sea salt
• 2 cups chard or spinach, chopped

METHOD

Sort the beans and soak overnight (at least 8 hours) in warm water. Next morning, remove the water and rinse the beans. Add to a slow cooker with the water and cook for 3-4 hours or until the beans are tender. Drain the water again, and add the beans to a stock pot. Add the blanched tomatoes, garlic, butter, olive oil, salt, and pepper, and simmer for 20 minutes. Remove from heat, stir in the greens and allow them to wilt for five minutes, and allow to cool for 20 minutes (or cool with ice cubes).

NOTES

To sort the beans: remove and discard any discolored beans or pieces of rock or dirt.

To blanch tomatoes: boil water in a pan and, using tongs, dip the whole, uncut tomato in the water for 30 seconds and then remove it. After it has cooled for a few seconds, the skin will peel easily.

For related recipes, see Eating Well.

Ingredients

• ¾ cup sesame seeds, soaked overnight
• 4 ½ cups filtered water
• 1 cup ice cubes
• 1 pinch sea salt
• 3-4 tablespoons evaporated cane juice

Directions

Drain the soak water from the sesame seeds using a wire sieve and rinse them under hot running water. Place all ingredients (fresh water, ice cubes, sugar, and salt) in the Vita-mix and blend 3 minutes. If you like, you can strain the milk through a seed milk bag, but this is not necessary if the seeds are sufficiently blended. Keep refrigerated for later use. Over time the milk will separate slightly; simply stir before pouring.

Notes:
Sesame milk has a better magnesium/calcium ratio and content than cow’s milk, having two and a half times more magnesium and a magnesium/calcium ratio 4 times higher than that of milk. It has the same amount of calories as 2% milk, but with less saturated fat.

• 1 cup pepitas (shelled pumpkin seeds)
• 2 teaspoons water
• ¼ teaspoon sea salt
• ½ teaspoon (optional) cardamon or other seasonings (dried chives, shallots, onion, garlic, ground green or black pepper, etc.)

Preheat oven to 375ºF. Mix all ingredients together in a bowl. The minimal amount of water should allow the salt and spices to stick to the pepitas without leaving a puddle in the bottom of the bowl. After mixing, spread pepitas evenly on a baking sheet and bake for roughly three to five minutes, watching closely to take them out when most of the pepitas are swollen. Some may be lightly browned, but you should avoid over-cooking them. Remove to a bowl immediately and allow to cool for best flavor.

Ingredients

• 4 ounces canned sardines, drained
• 1-2 teaspoons yellow or brown mustard
• 1 tablespoon onion (optional), finely chopped
• ½ teaspoon fresh lemon juice (optional)

Mash the drained sardines and mustard together in a bowl using a fork. Stir in the optional onion and lemon juice.

Notes:

Serve on whole wheat bread, pumpernickel bread, or whole wheat crackers.

• 2 carrots, shredded, grated, or sliced thin in a food processor
• 3 stalks celery, sliced thin in a food processor
• 5 cups green cabbage, broccoli, and/or cauliflower, chopped or shredded
• 2 cloves garlic, crushed
• 1 tablespoon fresh ginger root, grated
• 2 tablespoons extra virgin olive oil
• 1 tablespoon toasted sesame oil
• 2 tablespoons soy sauce or tamari
• 2 chicken breasts (optional), cubed and soaked in soy sauce
• 2 cups quinoa or brown rice, cooked
• ¾ cup peanuts (optional)

Directions

If using chicken breast, cut it into 1 in. squares, marinate in 3 tablespoons soy sauce 5 minutes, and add to skillet first and cook, stirring, until cooked through (about five minutes). Add chopped vegetables and carefully add water, keeping it on medium heat, covered. Cook for 5-10 minutes, stirring frequently. After vegetables are cooked al dente, add garlic and ginger, mix, and cook for another 3 minutes. Drizzle evenly the toasted sesame oil, olive oil, and soy sauce, then more to taste if needed. Serve over brown rice (or stir in the quinoa) and enjoy.

Notes:
I use a garlic press to crush the garlic. I use a grater to grate the ginger. I buy ginger in bulk and freeze the entire root in a plastic bag in the freezer. Peanuts (preferably unsalted) can be added if desired.

Ingredients

• ½ pound mustard greens (2 to 3 cups)
• 1 tablespoon canola oil
• 2 cups chopped onions
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 teaspoon cumin seed
• 1 ½ cups red lentils, rinsed
• 6 cups water
• ½ teaspoon thyme
• ½ teaspoon oregano
• ½ teaspoon basil
• 1 teaspoon turmeric (or curry powder)
• 1 bay leaf
• 1 teaspoon sea salt, or to taste
• lemon juice or umeboshi vinegar, to taste

Directions

1. Wash greens and cut or strip leaves from the stalks. Discard stalks. Coarsely chop the leaves and set them aside.
2. In a heavy-bottomed stockpot, heat oil over medium heat. Add onions and sauté for 10 to 15 minutes, until golden and sweet. Meanwhile, chop carrots and celery.
3. Add cumin seeds to onions and stir for another 1 to 2 minutes until cumin smells fragrant. Add carrots, celery, lentils, water, thyme, oregano, basil, turmeric, and bay leaf and bring to a boil. Turn heat to medium-low and simmer, partially covered, for 25 to 30 minutes, stirring occasionally to prevent sticking. Add finely chopped mustard greens at the end while it’s still piping hot.

Note:

You can use chopped spinach or Swiss chard instead of mustard greens. Cook spinach or chard for 4 to 5 minutes.